I asked a professional athlete to help me do a faster Parkrun - result? 

The weather wrecked the big plans for this video - but what the hell, I still got faster so suck on that storm Dudley 🤣

hahaha love it mate. The bike display is a must if you want to be a pro

Old man vs. Iron Man on thumbnail was hilarious. Good one.

My notes from this video: Running Cadence is important. Recovery of the leg is important, almost as much as the actual driving force. - Glutes and hip flexors are important here. Push the hips forward, engage the core: maintain a straight/upright position. Take tension out of the upper body: Drop shoulders, and let the upper body relax. Focus on actionable things when trying to be faster: Think about cadence, glute forces, body position, use of the core, and the upper body. Very instructional, thanks for the video Mark!

Brother you're a hidden gem, I literally laugh out loud at least a few times in every video. Just discovered you this week. If you keep at this some giant YT channel is going to find you and hype you up at some point, it's inevitable. Keep at it. Oh yeah.. I'm 55, formerly athletic and getting seriously fat and out of shape. You're helping me get motivated to break out my Sauconys and get back on the trail.

I first heard of hyrox from your channel. Just participated in my first Hyrox in NY thanks to you. Didn't do great but not bad considering I just worked 72hours this week as an ER Nurse and have not seen a gym in 8weeks. That said I am above average and the time of 1.59 is a reflection of just that. Love your channel.

I've spent my life as a martial artist. Then the past 9 years as a powerlifter (numerous British records for age/weight and a World Record) 2.5 years ago, back went and my beloved career as a paramedic came to a crashing end. Ive been getting back to fitness and then I discovered your annoyingly inspiring channel. This morning I did my first 30 min run in "bare foot" shoes..... flip me!! thats a game changer. Then some "light" sumo lifts but still felt great. Planning on a marathon by the end of the year (not organised). BTW, I watched your video on the compression gear while sat in my Ice Bath in the garage this morning. Might give those a go but I really do love the 10 min plus Brrrr every day. Keep up the amazing work Mark. Thanks

Harry’s a legend - I love making videos with him! This is class Mark - good luck with the mad race you have..!!

Thanks for the inspiration Mark! I love the mix of humour and motivation in your videos and it was an easy choice to subscribe. I've been watching through quite a few of your videos over the last week and I've finally got myself back to the gym after two years of Covid anxiety and ballooning by nearly three stone. Had my first cardio session first thing this morning and unsurprisingly my fitness is practically non-existent, but I'm determined to get back to my previous levels and maybe even push for a park run once I'm able. Thanks again, looking forward to the next one!

That clip of you at 10:25 really shows a big improvement. You look so much more relaxed and that upright position is probably easier to get full breaths in! Good work!

Recently came across your channel and love the content, jokes, style, movie clips and subject matter- watching you fall off your bike, do races and share what’s works for you. Have been able to binge listen to your older videos whilst re-starting my own fitness journey. Love the philosophy of “above average”, I’m now looking at parkruns to beat my 29min PB, a wahoo Kickr core, and how to leverage my work/family/life balance to do more. Keep up the amazing work and broad subjects you discuss. Love it.

Just found this channel. Brilliant stuff Mark and very relatable and practical advice.

This is really interesting stuff. I used to run 5k a few times a week, but could never get any better than 30 minutes and I always felt 'heavy' when running even though I was fit enough to do it. Looking at your earlier running style I see a lot of parallels with how I run. I gave up due to knee/shin pain, but after some physio it was pointed out my training was too 'one dimensional' and my legs were actually quite weak despite the regular running. With this in mind I might take it up again and try to work on form a bit more to see if it helps 👍

What a great video. I can see I suffer from a low kick so will pinch a few of your tips.

Great video, congratulations on 50k subs - well deserved!

Jogging relaxed and upright is the best advice I've ever taken. It also makes it way more fun as you feel like you can look around and enjoy your surroundings more too.

I stumbled across your videos by accident and I'm glad I did. Not only are you entertaining but you give valuable advice. I made some small changes and I can feel the difference already. I too ran bent at the hips, not engaging my core. I changed my running stance and the running felt a lot more comfortable. Being a man of a similar vintage to you, i often ended a run with some minor lower back pain. However, the small change of engaging my legs and straightening myself out made a huge difference ending runs with no lower back pain as well as improving my my 1K lap times. Thank you James , you have got a fan here.

Fantastic stuff explained in a way most of us can grasp! I've been working through a couple of these after the usual beginners mistakes - over stride, Achilles injury, side-lined. I went to see a local MSK specialist and he covered many of these aspects of my running form. Rehab and a lot of work on calf and hip strength plus the usual split squats, banded abduction, glute bridges, etc. and things are good. Upping cadence from 150ish to 170 when pushing on has made running much easier and less jarring! First race next Sunday, 10k around Outlon Park!

Well done Mark! Keep up the great videos.

Come across the channel a few days ago. Ive watched nothing else and binged on the vids. Im training for a marathon in april and already looking for my next challenge. Ive no space for a pain cave so an ultra might be the way to go!

Awesome to see you get over 50k subs Mark! Seems only a few months ago you had 15k. Great tips from Harry, he's a great bloke.. good to see the collaboration. Your feet were definitely kicking higher in that 5k as well, great job in listening and then adopting the advice Mark!

Congrats Mark on the 50k subs I have been following you since you had around 1000 subs ( OG subscriber here) your effort on making these videos and your sense of humor is what made me hooked to your videos thank you

Well done Mark, really interesting stuff and I like the way you put it across and with humour, cheers, an inspiration for us ageing athletes 😉

I have been shuffling all along been told to keep my feet as low as possible. I really like the hip flexor exercise with the dumbbell will definitely give that a go. Thanks very much.

After watching this a few weeks back i have been experimenting with allowing the heels to come up more. I find if my intension is to do that then it results in faster running. Thats exciting. So thanks Mark for this little gem.

Really enjoy your videos and find them very well put together and your sense of humour is spot on for what you do 😁👌👏👏

Just shows how much good technique helps, great video as always

Outstanding informative video that highlights how important form is when running. It is no surprise that pro runners look like they are floating and we all look like ...well, not floating. Nicely done !!

Great vid Mark. Love that you put relateable situations in ("I didn't go to BK"). Inspired to drop weight and begin running, as I am currently just cycling (but over 300lbs). Go 60K subs!

Great stuff! Food for thought👍🏽

Great advice! For years I’ve wanted to run regularly but never seem to get better so I always lose interest. I will try some of your advice if a stronger/higher kick, push out my hips and relax my upper body. Thanks, and keep the videos coming.

Great to see your getting after it ! Stay Hard !

Great video. As a natural sprinter many of things I learnt and hammered into myself over the years in school do not carry over great for long distance. the things that do carry over i've never implemented in longer distances because I didn't think they were applicable, like bringing the feet up more behind my body and using the hip flexors more. A lot of great tips overall in this video that Ill need to start implementing as im trying to improve overall cardio health and endurance.

Love the detail, always useful.

Great result, sounds great! I am really interested about the kadence for tall runners. I am only running for half a year now after 5 years with little to no sport (a lot of sport before that, but not focused on running), and my kadence is around 150-155 for a 5min/km pace (which is about 10km race pace). Then again, I am 2,08m tall with an inseam of about 104cm, so still a bit bigger than Mark (same wight). But I just can't imagine now to run with a kadence of 170 in long distance pace. I am wondering if that or even higher really is the optimal pace for tunners that tall or if the real perfect kadence for us is really much lower...I mean if a 2m guy gets the same angles in the legs (same kick back etc.) as Kipchoge and a 180 Kadence, he would be running at least 10% faster than him, which would be quite extradordaniry...so a lower optimal kadence with increasing inseam seams really logical to me, but not sure how big that effect is...

hahaha love your rants man, good vid

Congrats on the recent success with the channel, you're a funny dude

Seems like 5 minutes ago you had just hit 20k. Well done.

I also have tightness around my hip and hamstring area so I've been doing hip thrusts and Romanian Deadlifts to strengthen them, but this video has me wondering if it's actually FLEXIBILITY that's the issue! Another great vid, Mark!

Gonna be a big channel 👀 great video again Mark 👍

You inspired me to finally get out and have a run today, not been out in ages 5k a bit over 30 min . Not bad for 63 y above average

It will be an amazing series to try to qualify to the Boston marathon and take us to all the experience... My two cents

I'm subscribed. For a while now and I love watching your videos. So keep it up.

Congrats on the PR, the staying relaxed in your upper body is the same advice I use in cycling. Its impressive how reducing unnecessary tension in one area frees up energy to be used where its needed. you say you are recovering quicker due to the more focused training from KOTG, so are you becoming less reliant on your tens pads or the leg boots or are the still in play as part of your recovery strategy. Good Stuff - Leo

Love your banter man

Thanks for introducing me to the Parkrun. I ran my first 5k with them yesterday. I went in trying for sub 27. I dropped my best from 27:30 to 24:50. Not above average for my age and gender yet.

He’s funny, articulate, interesting, an inspiration. My favourite phrase, ‘chumming the water’.

The basics of form are so critical to improving. I always see my heart rate lower and faster pace when I get intentional about good form.

Thanks for the great review! 👍

Congratulations. Well deserved :-)

Will check out Harry's channel, for sure. Good luck with the Goggins challenge! My friend Simone Trageser did it recently, and yeah it looks incredible!

Super progression😍 letsgo mark!

FFS actually laughing out loud through this. Love the comedy in with the factual info

Mate you are a bloody funny and entertaining dude! 😂I love this 👍

Equipment must be displayed within the traditional living environment 😂😂🤣🤣

Very interesting 👌 love the channel 👊

Grats on 65k subs

Super pumped to find someone else over 6ft and 200lbs who likes to lift weights but also wants to go faster! Cheers!

I feel like I run just as you so all this info is really helpful thank you !

53K subscribers! Well done

Another great video Mark, very interesting. Looking forward to your review of the ATG training program by Ben Patrick. It will be interesting to see how much it helps your running, keep up the great work👍👍😄.

You need to remember you’re taller and weigh a significant more than Harry or other pro runners which obviously requires a lot more oxygen and effort. Your PB parkrun considering your weight and height is genuinely remarkably fast. I bet your power output on a bike is on par to Cam Wurf, Lionel Sanders, David McNamee etc which is incredible. Imagine you were as enthusiastic about your fitness in your 20s as you are now. You definitely have the endurance genetics to have been a competitive long distance triathlete or duathlete

Great advice Mark. Do you do any skipping drills as a warm up? Started doing them myself and can feel the difference in just a couple of runs. The mind muscle connection is a real thing.

Been jogging more seriously for about a year (before that jogged less often) and down to 21.35. Wonderful how much easier the breathing gets.

Some great advice there. 👍

"...often still donuts."🤣

Thanks to you I did my first park run today. 55 year old male, 76kg, 5ft 7, and with no running for 30 years came 277 in a time of 34:22! To say I’m buzzing is an understatement. Thanks once again.

I did the 4*4*48 on my 48th birthday with 48 days training. Was more mentally challenging than I expected! Stepped it up to 53.2 miles to make it two marathons in 2 days. Good luck and interested in how you get on!

Goggins 😬 enjoy that... I did it last year and threw in a 13th to round up to double marathon distance.... Good luck 💪

As for cadence...spotify's official run rock play list for 170-190BPM is really good training your cadence IMO. The key is to control your pace with that new cadence. I went from ~160 to 185 in about 6 months. This makes it MUCH easier to go up hills but also having the turn over to go down hills without pounding the crap out of my legs.

My running technique is fall forwards but move your feet quickly enough that you don't go splat.

Very interested to see your review on kneesovertoesguy! I found his channel recently and have wanted to add some of his stuff specific to running, what you talk about in the video seems to be what I'm looking for. Just didn't know where to start looking on his channel but the app sounds like it could be the way to go. So I'm looking forward to your review as I think it may be just what I need to stop the little niggles I've been having when trying to increase running volume the past few months.

Well done on the PB 👌😎

congrats on the PB!!!

I got under 18mins at Parkrun for first time last week..by 2 secs. Not bad for a 55 year old. That week I'd listened to Shane Benzie on the Running commentary podcast. Like yourself I tried to take on as much advice as I could and it has made a difference. I've dropped 5kg, to 68 since Christmas, which has clearly been a factor. Keep it up Mark, you're well above average 👍👍

Not even close to be intersted in triathlon, but this videos are so fun and well edit that i keep folowing allong haha

Another great video. Thanks... I found Shane Benzie's book 'The Lost Art of Running' to be very useful in this area. I got a lot more efficient for little or no effort by correcting the issues you mention (and may one or two others) Free speed is always good. My biggest improvement will happen by dropping more weight. I have gone from over 22 stone to just under 16, but have a way to go.. Your channel and your positive and honest approach is really helping.. Thanks

Another great video and an awesome time for 5k👍🏻I've been chasing sub 20min in 5k for over a year. I ran 19:54 in December but going again for a low 19min in 3 weeks on my 37th Birthday. You have motivated me to push harder 💪 Looking forward to seeing you take on the goggins challenge 🏃‍♂️

We are so similar. You are tall and so am I...that's where the similarity ends. Love the content!

Seriously ... your humour. Subtle, timely and bang *&%$ on! lol

"To now fueled by .... often still doughnuts, but thats not the point" Absolutely had me laughing.

I don’t comment on RU-vid videos You inspired me to do the park run in Bracknell last Saturday Great channel, and great delivery

Trying to figure out /why/ kicking the leg up behind helps make you faster...it seems counter intuitive. I've avoided particularly using my hip flexors while running...as a cyclist, I already deal with a lot of tension (leading to back pain) there. I'll give these tips a try next time I go out!

i'm also a sub 16 minute parkrunner weighing nowhere near what you do and 10 inches shorter...very interested in seeing the pro with a 50Kg vest, also sounds like fun to participate in if you want a bigger sample size for the experiments

Can I suggest, in addition to the excellent advice, you do some 100 m repeats at 15 seconds. Do 10 x 100m twice a week. Just keep doing these. You will start to feel your way around your body as it adapts slowly to being forced to cope with the stress. Neuro and muscular are essentially one and the same. You have to treat yourself like a stroke patient, who must never do a compensatory movement (in the first days) Your brain immediately forms a physical neuro pathway for that maladapted movement. That physical pathway, then, forever exist and competes for stimulation. Your neuromuscular physiology, adapts and forms around you and what you ask of it. Therefore, run uncomfortably fast with low perceived load. Your body, naturally, will adopt more efficient sets of movements. More importantly, your brain will grow neurons to do this. Running fast (easily) then becomes second nature and automatic. Eventually mix it about. Connect the 100s up eg 200s 400s 15 - 20 second pace. It is essentially a tip down approach. Keep the load low and do it on a track or grass

I’ve been waiting for a video like this …. Running technique … I’m about ready to get help.

Did a similar thing 2 years ago and got told the same stuff. Ran 25min at 50 an improvement of 34 sec. Great content and I love the jokes. Very motivational.

Haha that thumbnail is quality

I like your accent. Good to understand for me and your content is great. Greetings from Germany

Good tips

My favourite collaboration ever

Nicely done! “only 2 seconds off my old PB doesn't sound like much” Ya, Ya, to me it does!

I don't run very often (cycling is my gaff) but I did a similar thing last year - watched a video on running form and knocked +5 mins off my 10k PB and remember not being completely ruined afterwards.

Great video...I am 40 and have the same build as you and struggle in the exact same areas. I started running a year ago and my cadence stays around 165 when running sub 8min miles. What's your half marathon time?

Congratulations on the new PB. Some great tips I'll be trying myself. Also I see your wristwatch barcode and raise you my T-Shirt barcode.

Another great video, looking forward to the 4x4x48. Have you ever thought about doing a video comparing the 'toughest vs fastest' parkruns? Also do you reckon if I brought a Rocky 4 action figure for my bedside table it would motivate me to go running in the morning?

I am using Kwon Ankle Weights to do hip flexor exercises (stuff from my olden days martial arts training). Right now I focus on hip flexor, calves and hamstring strength training to avoid niggles. Every time in the past when I tried to run fast I got niggles on my knees and lately hamstring. That said my Apple Watch crapped out on my on my last half marathon when I was running to a PB and so its time for a Garmin Fenix or Epix.

My goal this year is to run a sub 25 5k, my own attempt at PB was blocked since I got awful headaches afterwards. However, now I practice running by breathing through the nose and exhaling through the mouth. This has stopped the post run headaches though has made me slow. I will I am sure get faster :)

congratulations

It would have been interesting to see a comparison of your Garmin HR data from your previous PB and this one.